Eating healthy doesn't have to be complicated or time consuming. Having staple foods on hand makes it easy to whip up nutritious meals and snacks throughout the week. A staple food is one that can be eaten routinely and provides important nutrients. Focusing your diet around healthy staple foods is a simple way to get all the vitamins, minerals, fiber, protein and healthy fats your body needs.
The key is choosing nutrient-dense staple foods over processed options. Processed and packaged foods tend to be high in calories, sugar, sodium and unhealthy fats. Building your diet around wholesome staples instead provides your body with essential vitamins, minerals, antioxidants, fiber and more. This helps reduce your risk of chronic illnesses and supports overall health.
Read on to learn about 8 of the best staple foods to incorporate into your weekly meal planning.
Eggs
Eggs are one of the most nutritious foods on the planet. One large egg contains 6 grams of high quality protein and all 9 essential amino acids that we need to get through diet. Eggs are also loaded with vitamins and minerals.
One large egg contains vitamin A, vitamin D, vitamin B2, vitamin B12, vitamin B5, selenium and phosphorus. It contains 77 calories, with 5 of those calories coming from fat.
Eggs are filling and versatile. They can be prepared in many different ways and taste great combined with all sorts of other healthy foods like vegetables.
Check out this easy anytime of the day recipe: Shakshuka
Oatmeal
Oatmeal is one of the healthiest and most satisfying breakfast options. It's high in fiber and low in fat, which makes it incredibly nutritious. Just one bowl packs 13 grams of fiber, keeping you feeling full and energized all morning long.
The soluble fiber in oatmeal can also help lower LDL (bad) cholesterol levels. According to research, eating oatmeal daily can reduce total cholesterol by 8-23%.
Oatmeal has a low glycemic index, meaning it prevents spikes in blood sugar. The complex carbs break down slowly to provide a steady release of energy. This helps manage appetite and control weight.
Steel cut and rolled oats are the least processed versions and contain more fiber than instant oatmeal. Try topping your oats with fresh fruit, nuts, seeds, milk or yogurt for extra nutrients.
Overnight oats are another easy way to enjoy a fiber-rich breakfast.
Get the recipe here: Overnight Oats
Greek Yogurt
Greek yogurt has become a staple food for many health-conscious eaters. This strained yogurt packs a powerful protein punch, with nearly twice the amount of protein as regular yogurt. Just one serving provides 15-20 grams of protein.
Greek yogurt is also an excellent source of probiotics. These beneficial bacteria support gut health and immune function. Studies suggest probiotics may help reduce diarrhea and constipation, improve symptoms of irritable bowel syndrome, and even play a role in weight loss. Look for brands that contain live and active cultures.
It can replace sour cream in dips or spreads. You can add it to smoothies for extra protein. It's also great on its own topped with fruit, granola, nuts or seeds for a satisfying and nutritious breakfast or snack. Just be mindful of added sugars in flavored varieties. Choose plain Greek yogurt and flavor it yourself with fresh fruit, honey or extracts.
Here's a simple savory breakfast called Turkish Eggs. Poached eggs served over a bed of yogurt drizzled with spicey butter.
Sweet Potatoes
Sweet potatoes are one of the most nutritious staple foods you can add to your diet. They are an excellent source of vitamin A. One medium baked sweet potato contains over 100% of your daily vitamin A needs. They are also high in potassium, which helps maintain healthy blood pressure levels.
Some easy ways to incorporate more sweet potatoes:
- Bake them whole and add cinnamon, nutmeg, butter, or maple syrup.
- Dice them and roast with olive oil, garlic, and rosemary.
- Mash them instead of regular potatoes for a nutrition boost.
- Grate them into tomato sauces.
- Slice into fries and bake like these Homemade Sweet Potato Wedges
Broccoli
Broccoli is a highly nutritious vegetable that should be a staple in any healthy diet. It's a member of the cruciferous vegetable family and is loaded with vitamins, minerals and antioxidants.
Some of the key nutrients found in broccoli include:
- Vitamin C: One cup of broccoli provides over 130% of your daily vitamin C needs. Vitamin C is important for immune function, skin health and iron absorption.
- Vitamin K: Broccoli contains 116% of your daily needs for vitamin K per cup. This vitamin is essential for blood clotting and bone health.
- Folate: One cup of broccoli has 70% of the RDI for folate, a B vitamin that plays a key role in DNA synthesis and red blood cell production.
Try adding it to salads, pasta dishes, casseroles or as a side dish. It's versatile, budget-friendly and one of the healthiest foods you can eat.
Try this super simple Creamy Broccoli Pasta recipe. It's one the whole family will love.
Blueberries
Blueberries are one of the healthiest foods you can eat. They are low in calories but high in nutrients. Just one cup of blueberries contains only 84 calories but provides 24% of your daily vitamin C, 36% of vitamin K, and 25% of manganese.
But what really makes blueberries stand out is their incredibly high antioxidant content. Antioxidants help counteract oxidative stress, which can lead to chronic inflammation and diseases like cancer and heart disease. The antioxidants in blueberries, called anthocyanins, give blueberries their vivid blue color. Studies show that anthocyanins have anti-inflammatory and anti-viral effects. Eating blueberries has been linked to improved insulin sensitivity, better brain function, and reduced risk factors for heart disease.
The high antioxidant content is what makes blueberries a true superfood. Try adding fresh or frozen blueberries to yogurt, oatmeal, smoothies, or salads for an antioxidant and nutrition boost.
Try this alternative oatmeal recipe: Creamy Millet Porridge With Fresh Fruit
Beans
Beans are one of the most versatile and nutritious staple foods. They are an excellent source of plant-based protein, providing about 15 grams per cooked cup on average. Beans are also high in fiber, which can help promote digestive health and regulate blood sugar levels.
Some of the most common varieties of beans include black beans, pinto beans, kidney beans, garbanzo beans, and lentils. These can be easily incorporated into soups, stews, chilis, salads, veggie burgers, dips, and more. Canned beans are quick and convenient for throwing together meals. But dried beans are inexpensive to buy in bulk and worth the small time investment of soaking and cooking them yourself.
The high fiber and protein content of beans makes them incredibly filling. Studies show that diets rich in beans can help reduce appetite and calorie intake at meals. This may be beneficial for weight management. Fiber also feeds the good bacteria in the gut microbiome.
Try this healthy Minestrone Soup Recipe and add your favorite beans.
Nuts
Nuts are a nutritious staple food that can be incorporated into meals and snacks throughout the week. They are packed with protein, fiber, vitamins, minerals, and healthy fats. Just a small handful of nuts can provide a significant amount of nutrients.
Nuts are one of the best plant-based sources of protein. An ounce serving of almonds contains 6 grams of protein, while the same amount of pistachios contains 6 grams as well. Walnuts have 4 grams of protein per ounce. The protein in nuts helps sustain energy levels and satisfies hunger.
In addition to protein, nuts provide healthy fats. They contain monounsaturated and polyunsaturated fats, including omega-3 fatty acids. These fats are good for heart health.
You can add nuts to salads, cereals, yogurt, baked goods, and more. They make a great crunchy topping and portable snack too. Try different types of nuts to take advantage of their unique nutritional profiles. Almonds, walnuts, pistachios, pecans, hazelnuts, cashews, and peanuts are all nutritious options. Aim to eat a 1-ounce serving per day.
Try this famous English nut-loaded recipe: Nut Roast
11 High-Sodium Foods To Avoid For Better Heart Health
Did you know that most of us eat at least 5 teaspoons of salt a day? This is a lot more than our body needs. Eating high-sodium food can lead to heart problems, high blood pressure, and other serious health consequences, such as a stroke.
Reducing the amount of salt that goes into our body is easy, but you need to know what is the root of the problem. Get to know the worst 11 foods when it comes to controlling your sodium intake, and eliminate them from your diet, or limit their consumption.
See Them Here: 11 High-Sodium Foods to Avoid for Better Heart Health
10 Health Boosting Spices You Need in Your Kitchen
When you season your dishes, herbs and spices provide more than just a splash of flavor. These ingredients have been revered for centuries for their incredible health benefits. They provide your body with antioxidants, anti-inflammatory compounds, and other nutrients that can boost your well-being from the inside out.
Read this article: 10 Health Boosting Spices You Need in Your Kitchen
11 Foods To Improve Your Cholesterol Levels
What can we eat to improve our Cholesterol Levels? These 11 Foods can help you reduce your bad cholesterol while enhancing your good one.
Rich in fiber, antioxidants, or other compounds that improve our overall health, these foods are easy to include in your diet without making significant changes.
See Them Here: 11 Foods To Improve Your Cholesterol Levels
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